Bellhouse Crossfit – CrossFit “4k Med-ley” (Time) For Time: 1,000 Meter Run 800 Meter Med-Ball Run 400 Meter Farmers Carry 800 Meter Med-Ball Run 1,000 Meter Run ‍ Rest 2 Minutes Between Stations ‍ Dumbbells: (50/35)’s Med-Ball: (20/14) ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Dumbbells: (35/20)’s + Wallball: (14/10)Mod. 1: 600m Med ball Run Mod. 2: 600m Run 500m Med-ball run 400m Farmers carry (35/25) 500m Med-ball run 600m Run Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Overhead Med-Ball Carry Walk (lightweight) Single-Arm Farmer’s Walk (lightweight) After Party Killer Core: [PART A] Accumulate 3 Minute Plank Hold ‍ [PART B] B) 3 x 15 Paloff Press (Each Side) ‍ No Rest Between SetsRead more

Bellhouse Crossfit – CrossFit “4k Med-ley” (Time) For Time: 1,000 Meter Run 800 Meter Med-Ball Run 400 Meter Farmers Carry 800 Meter Med-Ball Run 1,000 Meter Run ‍ Rest 2 Minutes Between Stations ‍ Dumbbells: (50/35)’s Med-Ball: (20/14) ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Dumbbells: (35/20)’s + Wallball: (14/10) Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Overhead Med-Ball Carry Walk (lightweight) Single-Arm Farmer’s Walk (lightweight) After Party Killer Core: [PART A] Accumulate 3 Minute Plank Hold ‍ [PART B] B) 3 x 15 Paloff Press (Each Side) ‍ No Rest Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  1 Deadlift ‍ * Same Weight Across  * Aim For 89% 1RM) “Open For Business” (AMRAP – Rounds and Reps) AMRAP 13: 55 Deadlifts (225/155) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release Push-ups AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 45 Deadlifts (225/155) 45 Box Jumps (24″/20″) 45/36 Calorie Row 45 Hand Release Push-ups Mod. 2: 45 Deadlifts (155/105) 45 Box Jumps (20/16”) 40/31 Calorie Row 45 Hand Release Push-ups to AbMat or Box push up Warm Up General Flow 0:20 Each Bear Crawls World’s Greatest Stretch Reverse Lunges with Reach Lateral Leg Swings Cat-Cow Stretch Kang Squats Box Step-Overs Dynamic Toe Touches Standing Arm Crossovers Quadruped Shoulder Taps Glute Bridges with March Tuck Jumps Box Jumps After Party Bulletproof Shoulders 3 Giant Sets 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold...Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  1 Deadlift ‍ * Same Weight Across  * Aim For 89% 1RM) “Open For Business” (AMRAP – Rounds and Reps) AMRAP 13: 55 Deadlifts (225/155) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release Push-ups AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 45 Deadlifts (225/155) 45 Box Jumps (24″/20″) 45/36 Calorie Row 45 Hand Release Push-ups Mod. 2: 45 Deadlifts (155/105) 45 Box Jumps (20/16”) 40/31 Calorie Row 45 Hand Release Push-ups to AbMat or Box push up Warm Up General Flow 0:20 Each Bear Crawls World’s Greatest Stretch Reverse Lunges with Reach Lateral Leg Swings Cat-Cow Stretch Kang Squats Box Step-Overs Dynamic Toe Touches Standing Arm Crossovers Quadruped Shoulder Taps Glute Bridges with March Tuck Jumps Box Jumps After Party Bulletproof Shoulders 3 Giant Sets 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold...Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  1 Deadlift ‍ * Same Weight Across  * Aim For 89% 1RM) “Open For Business” (AMRAP – Rounds and Reps) AMRAP 13: 55 Deadlifts (225/155) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release Push-ups AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 45 Deadlifts (225/155) 45 Box Jumps (24″/20″) 45/36 Calorie Row 45 Hand Release Push-ups Mod. 2: 45 Deadlifts (155/105) 45 Box Jumps (20/16”) 40/31 Calorie Row 45 Hand Release Push-ups to AbMat or Box push up Warm Up General Flow 0:20 Each Bear Crawls World’s Greatest Stretch Reverse Lunges with Reach Lateral Leg Swings Cat-Cow Stretch Kang Squats Box Step-Overs Dynamic Toe Touches Standing Arm Crossovers Quadruped Shoulder Taps Glute Bridges with March Tuck Jumps Box Jumps After Party Bulletproof Shoulders 3 Giant Sets 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold...Read more